Warm Up:   
200m row; inchworm down and back 
200m run; 30 mc on glider 

4 x 5 Romanian Deadlift 
superset with 
10 Banded or Lat pull downs 

Every 4 minutes or 4 rounds for time 

• 200m run 

• 20 ball slam / Hang Db Snatch  (alternate) 

• 20 walking lunge 

• 20 sit up

Core: 3 rounds
:30 Plank
:20 Flutter
10 Tuck ups